This is a pretty good explanation of the visual representation of fat loss that was emailed to me recently (And attributed originally to a "Bob White"). Hope you enjoy it..
Let’s assume you go out and buy two rolls of paper towels, each with 112 paper towels on it. You put one aside, and keep it for future reference (your “before” picture). The other one represents you (I’ll call your paper towel “Ed”). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed.
For sake of argument, let’s say that Ed wants to lose 28 pounds of fat, so (112/28) each sheet represents a quarter-pound of fat lost.
Let’s also assume that Ed loses his fat equally during each day of the program.
Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day. Next, you put Ed next to the full roll (“Big Ed”) for comparison.
No noticeable difference! Even at the end of the week!
"This can’t be working for me! This program sucks! "
But, you continue to follow your fat loss program. At the end of weeks two and three, you continue to compare Ed to Big Ed, and still notice very little difference.
But Ed is determined! He continues to work hard!
Three more weeks go by, the sheets peeling off day after day, before Ed gets up the courage to stand next to Big Ed again.
Now there’s a big difference!
By the end of the program (112 days), Ed is down to his lean dream, or somewhere near it. Big Ed is still - well, big.
The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around, that fat is spread over a MUCH larger area – just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.
While the outside sheet may only cover one layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you four times the results of the first sheet, but in reality, the results are the same – your perception is just different! And you’ll never see the inside, if you aren’t patient while the outside is coming off!
Great analogy!
=VF
Monday, April 21, 2008
Wednesday, March 5, 2008
Judgement Day
It's official, there are 12 weeks to Memorial Day Weekend (Judgement Day) - which marks the start of summer here in the US.It's usually celebrated with a day at the beach or the pool, a barbeque--and--gulp!--Shirts off, and swimsuits on.
Yep, your physique will be revealed to The World.
How do you want to look by then?
You think you'll be looking beach or pool ready when that weekend comes around?
Are you going to feel ashamed or embarrassed to take your shirt off or wear your bikini?
If you want to look good and feel proud of your body, you not only have time to get in shape by that weekend, but possibly be in the best shape of your life. But you need to start now! Don't delay.
There are three key components to any successful fat loss program. Exercise, Nutrition and Cardio. Here are some helpful resources to get you started to good health, to a new body and to a new you.
Exercise
-For some of the best online exercises, full with different fitness goals and sport specific exercises, check out Workoutpass. Workoutpass will help you get fit anywhere. Whether your working out at your gym, or decide to workout at home.
Nutrition
-Last week I shared videos of Dr. Berardi with you on nutrition. Nutrition is key to any fat loss program. Here is a great article to give you some insights on good nutrition. Also, check out Dr. Berardi's Gourmet Cook Book. It provides simple great tasting foods to help you lose fat and look and feel your best!
Cardio
-If your bored with your cardio program and would like to lose fat fast, try High Intensity Interval Training.
If your using a treadmill, begin with a 5-10 minute warm up. Than for 1 min. run or if you walk, apply the incline to increase the intensity. The idea is to get your heart rate up.
After 1min of high intensity cardio, slow the treadmill down or bring the incline back to flat and recover for 2min. Continue to do your cardio with 1min. high intense, 2min. recovery. Repeat for 3-5 times. End with a 5min. cool down.
Do this high intensity interval training 3-6 times per week depending on your level of fitness.
There you have it! A game plan that will get you in shape and heads turning by Judgement Day;)
Simple! Yet not easy. But definitely doable!
I believe in you that you can make a change in your health and the way you look and feel.More importantly, do you believe in yourself to make that change?
=VF
Monday, March 3, 2008
How to Workout When You Are Sick (Guest Blog)
Lately, I have had clients who have had the flu, and it is spreading. Knock on wood, I have not had it and don't want it.Here is a guest blog from Holly Rigsby on recovering if your feeling ill.
Not feeling so good today, but worried about breaking the progress you have made?
I fell off the radar there for a bit as I had to overcome a stomach bug of my own. I know a few of you have also shared that you too have battled with a sickness here and there and now wonder....
"What can I do to make up for lost time?"
"Whats the best workout strategy to help me get back on track?"
First know that it is fine to take time off from your workout plan when you are ill.
REST is the #1 prescription when it comes to recovering from whatever sickness you may be fighting. Nutrition is #2 and I'll cover that one in a moment.
If you have a bout with that notorious bug that seems to make its way around quite quickly, do not fall prey to the pressure to try to workout during this time or make up for time that is lost because of it. Taking this approach will only cause more harm than good.
Just like it is not one meal or one missed workout that causes the damage, a couple days of being ill will not cause you to go back to square one.
First I'll state the obvious.
Do Not Workout If:
* You have a fever
* You feel nauseous
* You are highly contagious
Your body needs the rest.
Trying to workout may only cause you feel worse. Your immune system is working overtime trying to get you better - it will be counterproductive to put your immune system under stress from exercise and may prolong your illness.
It is a myth that you can "sweat out the germs and toxins". Low levels of exercise increase endorphins and benefit your body, but an intense workout that creates high levels of endorphins can wear down your immune system.
If you just have a minor cold - it is okay to go through your workout, at a less intense pace. Doing so will help you to feel better and allow you to breath easier for it will help to open up your nasal passages.
How to Get back on Track:
Wait at least one to two days after you are over the worst of it.
1. Engage in a light workout.
The purpose here is to EASE back in to your normal workouts. Do not expect to go all out at this point. I would suggest choosing to start off with a less intense version of your intervals or a modified resistance training workout. If either of these options includes jumping, you may wish to find a substitute.
Options may look like:
Intervals - instead of a normal 1 min. low/1 min. high, choose to perform 2 minutes low, 1 minute high but all variables are less intense than your regular interval session. This may extend your time spent and that is okay. No need to go past 20 minutes....remember the goal is to EASE back into your routine.
Resistance Training Workout - you have a couple options here. Depending on your fitness level and how you are feeling, you may choose to complete a beginner level, body weight based workout.
You may choose to go through the workout once. So instead of completing 3 super sets, you just complete one set of each exercise taking sufficient time between each for rest as needed.
You may choose to pick 2-4 exercises within your workout and complete 2-3 super sets.
Afterwards you can judge how you are feeling to see if you are up to a light interval session.
2. Make sure you have something to eat.
This needs to be stated, for when we are sick, our appetite diminishes, but our body needs the fuel, not just to go through a light workout, but to also help your body to recover from being ill. Make sure you eat something light at least an hour before hand.
3. Stay Hydrated: Before, during and after.
This VERY important!
Fevers burn up body fluids and you lose extra water and fluids from your skin, lungs and digestive tract if it is infected with intestinal germs. This concern is doubled if you have been unable to keep anything down.
You will lose even more body fluids during a workout when you sweat. So when you are recovering from an illness and you begin to workout again, it is common for your thirst reflex goes on the blink, and very easy to forget to drink.
4. Stop if you feel light headed - do not attempt to to keep going.
5. Take some extra time to cool down.
At the end of your workout, factor in some time to take a leisurely walk or work in some light stretching.
Bottom line - Listen to your body!
As far as nutrition goes.....while there is not a lot we can do in terms of exercise while we are sick, we have 100% control over the foods we choose to eat.
This is the perfect time to fill your body with good soups and juices filled with only natural goodness to help accelerate your recovery.
What about my results?
Your progress will not be hindered by a few days off from your regularly challenging workouts and your consistent nutrition plan. Getting sick is a VERY normal set back and you WILL bounce back easily if you choose to follow these guidelines.
Give it a couple days and once you get your energy and strength back you'll feel great and want to exercise again. Many of us find a whole new drive after taking this time to recover. Just be sure you give yourself the time and the nutrients to recover and you will be back on track before you know it!
So here are my GET WELL SOON wishes if you are still feeling like crap. Know that it will soon pass and you will not have lost any of the progress you have made - instead you will come back stronger and more eager than ever to move ahead!!
Holly Rigsby is the author of FitYummyMommy.
=VF
Saturday, February 16, 2008
Friday, February 1, 2008
Food Countdown for Weight Loss
Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.
We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.
What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::
5 Servings: Whole Grain Breads, Pastas and Cereals
Serving: 1 slice bread, ½ slice bagel, ½ cup cereal, 1/3 cup rice, ½ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
4 Servings: Raw or Cooked Vegetables
Serving: 1 cup raw vegetables, ½ cup cooked vegetables, ½ cup vegetable juice.
Include: Dark green and yellow or orange vegetables.
3 Servings: Fruits
Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
2 Servings: Dairy Foods
Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.
1-2 Servings: Fish, Poultry or Meat
Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.
Weight Loss Tip
If you are concerned about your weight, Reider says, go wild on vegetables. They’re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.
Monitor and Moderate
Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.
Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.
Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.
The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.
=VF
We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.
What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::
5 Servings: Whole Grain Breads, Pastas and Cereals
Serving: 1 slice bread, ½ slice bagel, ½ cup cereal, 1/3 cup rice, ½ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
4 Servings: Raw or Cooked Vegetables
Serving: 1 cup raw vegetables, ½ cup cooked vegetables, ½ cup vegetable juice.
Include: Dark green and yellow or orange vegetables.
3 Servings: Fruits
Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
2 Servings: Dairy Foods
Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.
1-2 Servings: Fish, Poultry or Meat
Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.
Weight Loss Tip
If you are concerned about your weight, Reider says, go wild on vegetables. They’re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.
Monitor and Moderate
Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.
Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.
Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.
The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.
=VF
Wednesday, January 30, 2008
10 Tricks for Sticking to It
Now you’re exercising again, and it feels great. Of course, it felt great last year, too, when you went to the gym every morning for almost the entire winter! If it feels so great, why do you keep quitting? You may be able to make your physical activity more consistent by using some of these tricks.
1. Start Looking at Exercise Differently. This is the big one, from my perspective, says James Gavin, PhD, sport psychologist and professor at Concordia University in Montreal, Quebec. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 40 minutes or requires a shower afterward, you're missing some of your best opportunities to stay active.
2. Think Small. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don’t have time to do all four miles, a brisk hike can keep you from feeling that you’ve failed.
3. Set an Agenda. It helps to challenge yourself with a learning or performance agenda, says Gavin. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. (It’s perfectly fine to think small for your performance agenda, too). Your trainer can help you determine appropriate goals.
4. Get off the Beaten Path. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Use Your Brain. The active mind needs to be engaged, says Gavin. If you're new to exercise, dissociate tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Get an Accountability Partner. Minneapolis lifestyle coach Kate Larsen suggests finding a friend, mentor or coach to keep you honest. You can either exercise with your partner, or simply check in with him or her to report your progress.
7. Plan to Stay Active. Don't decide in the moment if you can make the choice beforehand, says Larsen. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8.Face Your Fitness Foes. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Go Tribal. Even if you are introverted, the presence of others in your exercise environment can be motivating. We pick up on other people's energy, Gavin points out. We get into the tribal rhythms of being fully alive. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Use a Script. We tell ourselves things like, Skipping this one little walk won't matter all that much, according to Larsen. Next time, be prepared with an answer for this excuse. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, Every little bit makes a big difference. If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
1. Start Looking at Exercise Differently. This is the big one, from my perspective, says James Gavin, PhD, sport psychologist and professor at Concordia University in Montreal, Quebec. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 40 minutes or requires a shower afterward, you're missing some of your best opportunities to stay active.
2. Think Small. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don’t have time to do all four miles, a brisk hike can keep you from feeling that you’ve failed.
3. Set an Agenda. It helps to challenge yourself with a learning or performance agenda, says Gavin. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. (It’s perfectly fine to think small for your performance agenda, too). Your trainer can help you determine appropriate goals.
4. Get off the Beaten Path. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Use Your Brain. The active mind needs to be engaged, says Gavin. If you're new to exercise, dissociate tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Get an Accountability Partner. Minneapolis lifestyle coach Kate Larsen suggests finding a friend, mentor or coach to keep you honest. You can either exercise with your partner, or simply check in with him or her to report your progress.
7. Plan to Stay Active. Don't decide in the moment if you can make the choice beforehand, says Larsen. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8.Face Your Fitness Foes. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Go Tribal. Even if you are introverted, the presence of others in your exercise environment can be motivating. We pick up on other people's energy, Gavin points out. We get into the tribal rhythms of being fully alive. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Use a Script. We tell ourselves things like, Skipping this one little walk won't matter all that much, according to Larsen. Next time, be prepared with an answer for this excuse. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, Every little bit makes a big difference. If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
=VF
Monday, January 28, 2008
Guest Blog - Craig Ballantyne "A Letter From Your Belly Fat
We call this self talk...I wish I could be in better shape. Only if I had more energy. I wish I could lose some weight. Sound familiar?
Now, what if your fat had a voice? Ok, I haven't lost it, stay with me now. What if your fat your carring around didn't want to part ways with you?
Think about that? You have full control of your body and the way you feel and look. But, by doing nothing about it, guess who has the upper hand and is indirectly controlling you?
Ok, all this talk about losing weight and getting rid of fat can be stressful and challenging. So, I wanted to put a little spin on things and throw you some humor to all this by sharing with you a letter from my friend Craig Ballantyne which is pretty creative and funny. Your going to enjoy this:) It' a good one!!
A Letter From Your Belly Fat
By: Craig Ballantyne, CSCS, MS
Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence-Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!
So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence-Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" =>Turbulace-Training
Your friend and spare tire,
Belly Fat
PS - Seriously, don't go near that Turbulence-Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
-----
Great stuff Craig. Thanks.
-----
=VF
Now, what if your fat had a voice? Ok, I haven't lost it, stay with me now. What if your fat your carring around didn't want to part ways with you?
Think about that? You have full control of your body and the way you feel and look. But, by doing nothing about it, guess who has the upper hand and is indirectly controlling you?
Ok, all this talk about losing weight and getting rid of fat can be stressful and challenging. So, I wanted to put a little spin on things and throw you some humor to all this by sharing with you a letter from my friend Craig Ballantyne which is pretty creative and funny. Your going to enjoy this:) It' a good one!!
A Letter From Your Belly Fat
By: Craig Ballantyne, CSCS, MS
Dear Friend,
This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.
Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.
So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?
Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.
Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!
After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!
But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.
Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.
Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.
Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence-Training workout routine.
Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!
So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence-Training - otherwise, its all over pal, and you'll never see me again.
Belly Fat says, "Don't use this" =>Turbulace-Training
Your friend and spare tire,
Belly Fat
PS - Seriously, don't go near that Turbulence-Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.
It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.
-----
Great stuff Craig. Thanks.
-----
=VF
Wednesday, January 23, 2008
Never Give Up!
Believe it or not, but we
are already on the fourth week
of January. Are you like many
who started off the New Year
with the sizzle of starting on
a new fitness program?
You have your "out of shape picture" on the fridge. Your
bikini is hanging in your closet as a reminder of your goal
to wear this summer. You've got a long awaited trip/vacation
coming up that requires you to be strong and active to have
fun and enjoy every moment of the trip.
Than life throws you a curve ball and you miss a workout,
you miss a meal or two. You start thinking whats the use or
you can't or don't want to continue. And so your drive and
excitment that was so evident and lively in the beginning starts
to fizzle.
Trust me, I can't tell you how many times that has happen
to me...yes, despite I live, breathe and practice fitness and
health, I am human too:)
Here is a poem that has given me guidance and strength to
help me through those tough and ruff times.
Don't Quit
When things go wrong as they sometimes will,
When the road you're trudging seems all up hill,
When the funds are low and the debts are high
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.
Life is queer with its twists and turns,
As everyone of us sometimes learns,
And many a failure turns about
When he might have won had he stuck it out;
Don't give up though the pace seems slow--
You may succeed with another blow.
Success is failure turned inside out--
The silver tint of the clouds of doubt,
And you never can tell how close you are.
It may be near when it seems so far.
So stick to the fight when you're hardest hit--
It's when things seem worst that you must not quit.
Stay Strong!
=VF
Monday, January 14, 2008
Ancient Japanese Sport
I remember growing up
as a kid, my father who
is a second generation
Japanese use to watch
Sumo wrestling.
Sumo is the traditional national sport of Japan.
To enjoy the combat sport of Sumo, there are
only a few things to know. Two men meet in
a ring that is 4.55 meters across. They wear
thick silk belts around their waists.
The object is to force your opponent out this
ring (dohyo) or to make any part of his body
(excepting the soles of the feet) touch the
playing surface.
Now, if you are sumo wresltler in Japan, you
are looked up at as this hero. And to become
a sumo wrestler, your goal is to gain weight.
Therefore, they have a sumo diet.
For hundreds of years they have figured out
the science of how to gain weight. I am going
to share with you the science of getting fat.
Are you ready?
The first thing the sumo wrestler learns
is don't eat breakfast. You want to slow
your metabolism, don't eat breakfast.
The second thing they teach the sumo
wrestler is to go long periods of not
eating. So they are not grazing throughout
the day.
Third, when its time for Mr. sumo to
eat, he really eats. Alot. And they
will do this within an hour of going
to bed.
So, if you want to gain weight this is
what you have to do.
Think about that for a second. Alot of
people in the united states and abroad
are on a sumo diet.
Now, to get off the sumo diet, the first
thing you need to do is eat breakfast. That
will optimize your glycemic profile, giving
your metabolisim a boost.
The rest of the day eat small frequent meals
every three hours. That will continue to keep
your metabolism healthy, helping you burn fat
throughout the day.
=VF
PS - Combine that with a consistant and
effective strength training program and
you'll be burning more fat.
Starting Back After a Layoff
When starting back after a long layoff, it may be advisable to perform only one light set during the first workout(s). A warm-up and moderately intense workout set can be performed during subsequent workout(s). It will take longer to recuperate between workouts if you become too sore by performing too many sets and exercises. The body may adapt more efficiently with less chance of injury if the initial workout is brief and volume and intensity is increased
systematically.
Train Hard, but Smart;)
=VF
Friday, January 11, 2008
Assessing your 2007 progress (Guess Blog Alwyn Cosgrove)
What New Year's resolutions did you set for 2007?
What goals did you want to achieve? And where are you now? How big is the difference?
If your goal included fat loss this year -- how much fat did you lose? Are you leaner than you were one year ago?
What goals did you want to achieve? And where are you now? How big is the difference?
If your goal included fat loss this year -- how much fat did you lose? Are you leaner than you were one year ago?
- If your goal was a strength increase -- what lifts did you improve? And by how much?
- If your goal was muscle increase -- how many pounds of muscle did you gain?
- If your goal was to make more money -- what is the difference in your bank balance?
- If your goal was to change jobs -- did you?
Be honest.
Did you achieve what you set out to do? Did you get lean -- or did you spend too long looking for the perfect program? Did you gain muscle -- or did you spend more time discussing what to do on an internet message board than you did training? Did you gain strength -- or did you jump from program to program searching for something magical? Did you change jobs - or did you spend more time watching TV than sending out resumes?
In other words - as Dan John has said: "What are your goals? What are your behaviors? Do your behaviors match your goals?
Remember - if you missed the target, never in history has it ever been the tagets fault'.
Regardless - what happened in 2007 no longer matters - it's done. Just be aware of how effective your behaviors were in reaching your goals. And be aware that can always be improved upon.
The question is -- what will 2008 hold for you? Set a new goal. Decide what it is that you want to accomplish. Decide what plan you will follow to achieve that goal. And finally - adjust your behaviors so that you achieve the outcome you're looking for.
--AC
PS - One of the best articles I've ever read on Goal-Setting was by Dan John and can be found HERE
PPS - the best actual "Take action" program for those of you that need a little help with this area (i.e. all of you) - can be found at: Magic Hundred
-----------------------
Thanks AC.
=VF
Thursday, January 10, 2008
What type of exercise shoes are you wearing?
If you play basketball, you need basketball shoes. Run track? Get some track and field shoes. To play tennis you need tennis shoes right? Right! To workout in your local health club do you need running shoes? Yes and No.
Let me explain, I was training one of my clients and we were (I mean she was:-) doing a lateral movement (side to side) exercise and she lost her footing and fell. She's ok. Luckily there were no objects in the way of her fall. Hint: Always make sure your workout area is safe.
As I was making sure she was ok, I noticed she had running shoes on. Your probably asking yourself, yah! So? Well, when it comes to the type of training you are performing, you need the proper shoe. Not only it improves performance, but it also can prevent injuries.
Now, in my clients particular case what shoe do you think she could've used?
Or let me ask you this...What shoe would be best for exercising to cover all planes of human movement?
If you guessed Cross Trainers. Your RIGHT!
You see, human movement occurs in three planes of movement.
There is...
- front and back
- side to side
- and rotation.
Running shoes are specifically made for running straight forward. NOT side to side.
So, if your training requires you to train in different directions, go with a Cross Trainer. It covers all three planes of movement.
What type of Cross Trainer is best for you? The best Cross Trainer is the one right for you--fits well, performs for you, and most important, it is comfortable and does not give you problems.
When you find the Cross Trainer that is right for you, buy two pairs, and use them on alternating days. Continual sweating will hasten a shoe's eventual breakdown. Alternating pairs of Cross Trainers will allow them to dry thoroughly before the next wearing, extending their life.
It is important to use sport-specific shoes. It's a simple thought, but makes a big difference.
=VF
P.S. - Can you guess what type of shoes these guys are wearing ?
Monday, January 7, 2008
Here is a very unique book by Ryan Lee that I believe is one of the best on the market for building a better body and having optimal health. That is not all...It not only gets you fit, but also gives you ideas of possibly making money on the internet with a hobby or interest of yours. You need to check it out...Think outside the box;)
I have read Ryan's book and found it very helpful with reaching my fitness goals and giving me some good exercises to share with my clients as well as giving me ideas on effectively buiding my business. Click onto Ryan's book to learn more about how he can help you too.
There is never a better time to get started with your fitness program than NOW! Take it from the great Jim Rohn...
"Indecision Is The Thief Of Opportunity!"
=VF
I have read Ryan's book and found it very helpful with reaching my fitness goals and giving me some good exercises to share with my clients as well as giving me ideas on effectively buiding my business. Click onto Ryan's book to learn more about how he can help you too.
There is never a better time to get started with your fitness program than NOW! Take it from the great Jim Rohn...
"Indecision Is The Thief Of Opportunity!"
=VF
Saturday, January 5, 2008
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